Strength/Skill Dungeness & Octopi Shoulder Press 10@60% 8@65% 6@75% 4@80% 3@85% 10@50% WOD Complete every 90 Seconds for 12 Minutes (3 sets): Min 1: Single Arm DB Row x 6 Reps Each Arm Min 2: Strict Supine Pull-Ups x 5-10 Reps Min 3: Farmer carry x 100 MetersRead more

Strength/Skill Dungeness & Octopi Complete 5 Sets: Power Clean x 3 Reps Weight by feel WOD 14 Minute AMRAP: 20 Sit-ups 10 Deadlifts 225/155 15 Air Squats 20 Double-unders Compare to: 12/19/2018Read more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows x 10 Reps @ 20×1 Dips x 10-15 Reps Octopi Medicine Ball Sit-Ups x 10-15 Reps Supine Ring Rows w/feet on box (only use box if you’re able to complet ful range and tempo) x 10 Reps @ 20×1 Weighted Dips x 5 Reps WOD Dungeness 10 Minute AMRAP: 8 Pull-Ups 10 Alternating Reverse Lunges 15/13 Hand Release Push-Ups Octopi 10 Minute AMRAP: 8 Pull-Ups 10 Alternating Pistols 15/13 Hand Release Push-UpsRead more

Strength/Skill Dungeness & Octopi Back Squat 4-4-4-4-4 Perform all sets @ 77% WOD Complete two rounds for time: 800 Meter Run 25 KBS 53/35 15 Pull-Ups 16 Minute Time CapRead more

WOD Teams of two, one person working at a time, complete the following for time: 100 Calorie Row 30 Burpees 100 KBS 53/35 30 Burpees 100 Wall BallsRead more